Preparing for a marathon: run slower
Even if it may be difficult: run slower! This is especially true if you have problems with longer distances. Especially for someone preparing for their first long running event, such as a marathon or a world run, speed is almost irrelevant.
Just add about 30 seconds per km to your "normal" running time.
You should still be able to have a good time while running and the run should not be overly strenuous - but you may feel a certain tiredness or exhaustion in the last quarter of the long run.
And don't worry: this slow running will give you a very valuable training effect, probably more than fast running. You will gain endurance and orthopaedic stability, as well as the desired metabolic adaptations that you urgently need for a (half) marathon.
Don't increase too quickly
To avoid injuries and overexertion, you should not increase your volume too quickly each week. The increase should never be more than 10% per week. Every 4th week should have reduced volumes - keywords: periodization and cyclization. Only a long-term development of your endurance will give you lasting success. So: start training early enough if you want to run a marathon or similar on a specific date!
Only one long run per week
You are most likely to have time to run for 2 hours or even longer at the weekend. It is therefore advisable to complete the long run on Saturday or Sunday. Then you have the time you need and don't have to run under stress. One of these really long runs per week is enough to start with.
Take it easy
During a long, relaxed run, it doesn't hurt to simply walk in between. This is often a tip for absolute beginners, but those who are working on completing longer distances can also benefit from this. Don't worry, these small interruptions don't detract from long training runs, but can help to combat exhaustion or monotony.
Keine Sorge, diese kleinen Unterbrechungen tun den langen Trainingsläufen keinen Abbruch, können aber gut helfen Erschöpfung oder Monotonie zu bekämpfen.
Run off into sunset with the right amount of energy
There are many questions about how to prepare for a race with a knife and fork. The two nutritionists Eva Unterberger and Sabine Bisovsky from essenziell answer the 3 most frequently asked questions for us.
What should or may I eat in the last few hours before the start?
When the starting gun sounds for the Traunsee Half Marathon on June 19, the gastrointestinal tract must have already done its work. Because now the blood is needed in the muscles. You should therefore eat your last meal at around 3 pm. On race day, you can throw everything you've heard about healthy eating overboard. You can safely leave out vegetables, wholegrain products and pulses. Easily digestible "quick carbs" are more suitable. For example, in the form of white pasta or rice for a hot meal or as white bread, toast or brioche - ideally with honey - for a cold snack. Make sure you eat something you are used to and don't experiment.
To keep your blood sugar in the green zone until the start, fill up on carbohydrates 1-2 hours beforehand: a ripe banana (already with brown spots), a gel (+ water) or a hypotonic sports drink. You can find more information on how to be perfectly fortified for the competition here.
Does carb loading make sense?
Definitely yes! With good carboloading, you can even do without food during the run if your time is under 2 hours. However, 1-2 days before the competition, you should fill up on approx. 10 g of carbohydrates per kg of body weight per day. A 60 kg runner should therefore "top up" her glycogen stores with 600 g. The diet during these 1-2 days should be low in fat, fiber and protein so that there is more room for carbohydrates. Here you can find out the benefits of carboloading, how to do it correctly and how many grams of carbohydrates are in which foods. The two experienced nutritionists have also put together carboloading plans for different "weight classes". You can find these in their Online-Shop.
At what distance do I need to drink during a competition?
Whether you need to drink anything during a race depends less on the distance and more on the time you are running. If it is a little cooler at the start of the Traunsee Half Marathon and you are running the 11.5 or 4 km, it would be no problem to run for up to 45 minutes without drinking. That way you won't lose any time by drinking. Make sure you drink a lot on the days before the run. If you are running for longer than 45 minutes, you should definitely drink a little something (150-200 ml) every 15-20 minutes from the start. It is best to start with well-filled fluid reservoirs and drink 10 ml/kg body weight (e.g. sodium-rich mineral water or a hypotonic sports drink) in the last 2-4 hours beforehand. Carboloading also supports the fluid balance because water is stored together with glycogen, which the body then releases during exercise. You can read about how to drink yourself into top form here. There you can also read about the composition of an ideal competition drink.
Running in winter | Which running clothes are suitable for winter?
Even in the cold season, running can be fun with the right outfit. In the fall, the so-called onion principle applies to running clothing. In winter, it is very important to wear high-quality, breathable running clothing that is equipped with reflectors. When it comes to running shoes, special winter running shoes for snow and mud are recommended.
Running in winter | How do you motivate yourself to run in the cold season?
In order to find enough motivation to run in winter, it is important to set yourself small sporting running goals for the coming spring. One option is to register for a run in advance, for which you can prepare specifically from winter onwards. Running in groups or with someone always provides extra motivation. All in all, running in winter is highly recommended, as the fresh air also stimulates the metabolism.
Running in winter | Up to what temperature does it make sense to run?
As long as you wear the right running clothing and pay attention to your diet, running in sub-zero temperatures is no problem. As a rule of thumb, interval running is possible at temperatures of up to minus five degrees. If it is even colder, intervals are not advisable, but light jogging is possible down to minus twelve degrees. Of course, it is important that your clothing does not get wet. In this case, it is advisable to change clothes as quickly as possible. Sufficient regeneration is important after running. A visit to the sauna or a hot bath is recommended. It is also important to drink plenty of fluids, e.g. winter teas and take plenty of vitamin C.
